International
Distance Group
Week 23
Swim 3:00 - Bike 5:40 - Run 3:45 -- Total:
12:25
Mon | Tues | Wed | Thur | Fri | Sat | Sun
As mentioned in the weekly
schedule outline, we're switching the rest day from Friday to Monday.
So enjoy the first day of the
Competitive Season -- off your feet!
SWIM 0:45
WARM UP
200 Swim, just getting loose
MAIN SET
8 x 250 w/20 sec rest after
each
- use this to simulate a
long open water swim; find a steady pace,
minimize the number of strokes/length, and hold good form
COOL DOWN
6 x 50 easy swim w/10 sec
rest
BIKE 1:10
WARM UP
Give yourself about 15:00 to
get into it, letting your HR rise gradually to 65-70%
INTERMEDIATE SET
5 x 20 sec relaxed
"bursts" of speed w/1:40 easy @100rpm after each
MAIN SET
You can substitute a
pre-determined distance rather than the designated
time interval to help you
gauge your future progress. Focus on getting your
HR into the suggested
intensity zone and holding it there during these tough
intervals.
CompuTrainer users: Program a course that you can cover
in the designated
time
period; you also might find it easier to achieve these higher HR intensities
if you
include some sections where the grade is slightly uphill, such as +0.4-0.7%.
Just be
careful not to overstress your knees!
2 x 15:00 @84-92% w/10:00 easy spinning @60-70% in between
COOL DOWN
Continue spinning, bringing
your HR down slowly until it's under 50% by the end
DAILY TOTAL: 1:55
RUN 0:50
10:00 warmup jog, gradually
bringing HR up to 70%
20:00 @70-75%, then a few minutes of easy jogging
6 x 20 sec strides w/1:40
easy jog after each
- hold longer strides with
fast leg turnover
Finish with a cool down, gradually lowering the intensity level back to 60%
BIKE 1:25
30:00 long warm up spin,
beginning with an easy spin in a high gear
- increase your gearing at
3:00, 7:00, 12:00, 18:00, and 25:00 marks
Drills:
3 x 4:30 Isolated Leg Training w/30 sec rest after each set:
30
sec right leg only, 15 sec transition
3 x 4:30 Variable Gearing Set w/30 sec rest after each
- do this twice through for
each set:
(Reduce your gearing if
necessary to keep the intensity below 75% throughout!)
45
sec in medium gear @105 rpm,
45
sec in easy gear @115 rpm,
45
sec in harder gear @95 rpm
20:00 steady aerobic effort @75%
Cool down, getting your
HR under 50% by the end
DAILY TOTAL: 2:15
WEEK-TO-DATE: 4:10
SWIM 1:00
WARM UP
200 Swim - 200 Kick - 200 Pull
MAIN SET
4 sets of (4 x 50 w/10 sec
rest - #1-3 fast, #4 recovery)
- no additional rest between
sets
1200 straight swim - record your time for future reference
COOL DOWN
6 x 50 w/10 sec rest after
each, to complete recovery
RUN 1:00
15:00 warm up jog, progressing gradually & bringing your HR to 75% slowly
Intermediate Set
4 x "in & out" 200’s (use 45 seconds if
you’re not at a track)
Main Set
9 x 500 (or 2:00) fast w/300
(or 1:00) easy jog @60% after each
#1-3: 80-85% (a little
slower than 10k speed)
#4-6: 85-90% (right at 10k
pace)
#7-9: 90+% (closer to 5k
pace)
(A 500 on the track is just
a complete 400m lap + an extra 100, or ¼ lap;
the
300 recovery jog should just bring you back to the starting point)
Cool down for at least 10:00, and don’t stop until your HR is back near 50%
DAILY TOTAL: 2:00
WEEK-TO-DATE: 6:10
SWIM 0:45
WARM UP
3 sets of (100 Swim - 100
Kick - 100 Pull) - continuous
MAIN SET
10 x 100 @60-65% w/10 sec
rest
odds: choice, evens: freestyle
COOL DOWN
400 Pull - concentrate on
holding proper form
BIKE 1:05
15:00 warm up spin
- keep your cadence near 90
rpm throughout, increasing your gearing
after 5:00 & 12:00
Low intensity main set:
3 x 8:00 @70% w/3:00 @ 60%
recovery after each
Cool down completely
until your HR returns to near 50%
DAILY TOTAL: 1:50
WEEK-TO-DATE: 8:00
BIKE 2:00
Ride
outside if at all possible, following the general format for the workout below.
If you're
stuck inside you can do the indoor alternative:
WARM UP
20:00 easy spin @90-95rpm,
gradually raising your HR to 70%
DRILLS
These will help improve your
technique and increase your HR for the main set
Alternate an ILT set with a
VG set, performing 2 of each (30 sec between sets):
4:30 Isolated Leg Training:
30
sec right leg only, 15 sec transition
4:30 Variable Gearing Set -
do this twice through for each set:
45
sec in medium gear @105 rpm,
45
sec in easy gear @115 rpm,
45
sec in harder gear @95 rpm
MAIN SET
3 x 6.2mi (18:00) @75%
w/2:00 recovery @60% after each
COOL DOWN
Continue spinning @90rpm for
at least 20:00, bringing your HR back under 60%,
then 50% before finishing
RUN 0:40
This run should begin
directly after the morning bike ride -- transition as fast as
you can and get out the door
before your HR has had much chance to settle.
Hold your HR right around
75% (not higher) until the final 10:00, when you should
gradually cool down.
SWIM 0:30
WARM UP
400 Swim
DRILLS
5 x 200 w/20 sec rest after
each
- odds: 200 Side Kick drill
- evens: 200 as 2 x (25
right arm - 25 left arm - 50 regular swim)
COOL DOWN
200 easy
DAILY TOTAL: 3:10
WEEK-TO-DATE: 11:10
RUN 1:15
After about 20:00 of warming
up, hold your HR steady @70-75%
throughout, and maintain good running form.
DAILY TOTAL: 1:15
WEEK-TO-DATE: 12:25